A Peyton Manning Moment

"But Jesus said, 'You feed them.' They answered him saying, 'But we only have five loaves of bread and two fish, unless we go and buy food for all these people.'" --Luke 9:13

Read: Luke 9

Seeing as we're in the middle of football season, I've declared this Peyton Manning week. Of all the great things that Peyton is known for in the National Football League (NFL), changing the plays at the line of scrimmage is one of them. More often than not, he breaks the huddle, approaches the line and, based on what he sees in the defense, he yells out a different plan. He calls an audible and, in doing so, changes the game.

Now, for Peyton to be able to read the defense is a gift, no doubt. But I'm as impressed with how his offense adapts so quickly to his changing mind. One thing is for certain, you can't work with Peyton and expect routine. As for me? I'd prefer Peyton to simply remember what we agreed on in the huddle; 'Just stick to the original plan, would ya?' I love my daily routine. I can deal with the expected.

You know, Jesus was known for calling a few audibles of his own. Like we see in today's passage, asking the impossible, he'd watch his disciples go from scratching their heads in wonder to rubbing their eyes in awe. Maybe that's why Jesus so often asked where their faith was. I know He'd ask me the same. Can anyone relate? Anyone else having a week of unfamiliar routes and last-minute audibles? Anyone else rubbing their eyes yet?

--Jimmy Peña

MASTERING YOUR BODYWEIGHT How a simple increase in intensity can maximize your workouts

At PrayFit, we rely a lot on bodyweight exercises. In many of our weekly workouts, you'll see maybe a plyometric push up or a jump squat. Those moves are incredible for developing lean muscle. But I want to explain why. Take the plyo-push up for example. During the plyo-push up, you lower your chest toward the floor slowly, then you press yourself up as powerfully and explosively as possible in order to let your hands come off the floor. Some of you can even do clap push-ups, clapping your hands on each rep.

Well, there's a lot of science behind that simple move. See, during a typical push-up (and any standard rep on anything in the gym for that matter) we decelerate the move so that our hands remain in contact with the floor. Same thing with, say, the bench press. We decelerate the bar as we press up so the bar doesn't leave our hands. BUT, during plyo-push ups, we forget about deceleration and allow our hands to leave the floor. Doing so causes more fast-twitch muscle fibers to be utilized. Fast-twitch fibers are those muscle fibers most responsible for tone for the ladies and muscle mass for the guys. The explosive nature of the plyos calls those fibers into play.

So the next time you see a jump squat or plyo-push up, you know why. AND, when you get too tired during any of those sets, simply resume the exercise with the standard version of that move and you'll help tighten and tone even more.

>> For video demonstrations of plyo push-ups and jump squats, click here.

>> RAVING ABOUT PRAYFIT: Actors, athletes and Christian law enforcement organizations have lent their endorsements to our mission. Find out what they're saying by clicking here.

DAD HANDS

July 28, 2011Read: John 20

"So the other disciples told him, 'We have seen the Lord!' But he said to them, 'Unless I see the marks in his hands and put my finger where the nails were and put my hand into his side, I will not believe it.'" --John 20:25

The older I get, the more my hands are looking like my dad's. I'll be typing or writing something, and I'll pause to look at my hands and immediately think of his. But unlike my clumsy paws, Dad can actually put his to work. He can fix everything or put anything together. Weld it, untie it, prime it, paint it, dig it...you name it, if we put it in his hands, he's able.

It's funny...despite that knowledge, I've often handed something to Dad for help, and immediately began to tell him how to do it or what I think should be done next. To which Dad simply says, "James, am I doing this, or are you?" (Gulp)

I think we have the tendency to do the same with the Lord. We pray for His guidance, ask for His help, and we "give it to Him" yet we never really let go of worry, doubt or control. (A show of hands of those who can relate...)

But we need to remember that the very same hands that reached for a sinking Peter on the water, assured a doubting Thomas in the upper room, and rubbed mud into the eyes of the blind, are the very same hands that still reach for us today. They assure us in hospital rooms and lead us through the dark times. He can hold us like a newborn baby in one hand, while holding off Satan's army with the other. Big or small, He wants us to bring Him our knots each day. It's what He does. After all, He's got Dad hands, and He is able.

--J.P.

EXERCISE IN FOCUS: Power Push-Up

Once you've mastered the standard push-up...then what? We ask, we answer. The power push-up is a great way to build some dynamic, athletic activity into a stale routine.

Power Push-Up | Focus: Lower chest, shoulders, back, abs | (VIDEO)

Get into a push-up position with your body in a straight line, feet together, hands wider than shoulder-width apart and your eyes focused on the floor. Explode yourself up to full arm extension, allowing your hands to leave the floor. Catch yourself with your hands on the floor and decelerate yourself to the start and repeat. Don’t bounce your chest off the floor, but rather start each rep when your chest reaches an inch or so away from the floor.

>> For a video demonstration of this and other exercises, click here.

TEMP HOUSING

May 16, 2011Read: 2 Corinthians 4

"So we fix our eyes not on what is seen, but on what is unseen, since what is seen is temporary, and what is unseen is eternal." --2 Corinthians 4:18

During a recent book tour and business trip, I spent a couple weeks with an important client who was gracious to put me up in a very nice condo for my visit. But, despite my short stay, anyone who knows me knows I don't travel well, and the more like home I can make things, the better. So Loretta sent me with my favorite movies, books, my pillow...basically, anything from home I could fit in my carry-on, I took.

But no matter how much I tried, that condo still felt foreign. Despite what I dressed it up with, it was nothing more than temp housing. Nonetheless, I kept it as clean as possible during my stay simply because of the client I represented.

You know, there's a reason why this world feels foreign, and these bodies like temp housing: they are. But because of who we represent, the best we can do is take care of them during our short stay. We'll be home soon enough.

--J.P.

WORKOUT OF THE WEEK: Push-Ups and Planks

If you're short on time, but long on enthusiasm, today's workout will meet both needs. No equipment required -- all you need is some open space and 5-10 minutes. Even if you had other plans for the day's workout, indulge us and give it a try anyway.

Plyo Push-Up: Akin to a normal push-up, this version requires you to have your hands leave the ground on each rep. The plyo push-up stimulates and innervates the fast-twitch fibers (the ones most responsible for tight, toned muscles). Upon failure -- the point at which you can no longer continue with good form -- go right into the...

Standard Push-Up: Do as many as you can. The push-up works the chest, front shoulders and triceps, not to mention your core musculature. Upon failure move right into a...

Straight-arm Plank: Basically, you're in the start of a push-up position with your arms straight, palms pressing into the floor, back straight and abs tight. Hold that position for as long as possible. When your arms begin to shake and fail, lower yourself to your elbows and begin the...

Standard Plank: Hold that position above the floor until failure. Like the straight-arm version, the plank works the innermost core muscles (transverse abdominis), the muscles that support your spine and ultimately your entire body.

After a brief rest, repeat that sequence. Chart your reps (or total time) for each exercise and strive to do better the next time you try this workout.

>> PRAYFIT IN PRINT: Looking for a great way to get your faith and health back on track? “PrayFit: Your Guide to a Healthy Body and a Stronger Faith in 28 Days” includes two 28-day, at-home workout programs, detailed meal plans and daily inspiration to nourish your faith. Find out what Tyler Perry, LL Cool J, Mario Lopez and so many more are talking about!

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PRAY LIKE JABEZ

February 14, 2011Read: Chronicles 4

Quote of the Day: "O Lord, that you would bless me indeed. Increase my land, keep your hand upon me and protect me from the evil one, so that I may not cause pain." --1 Chronicles 4:9-10 Workout of the Week: Legs in 10

You may not have heard it here first but you've certainly heard it here often: Training your legs regularly is one of the best things you can do to enhance your body composition. The quadriceps, hamstrings, glutes and calves represent a large portion of your body's musculature so, by working them hard you burn more calories. This, of course, on top of the more direct benefits such as increased strength, stamina and power production. This lower-body routine allows you to train for multiple goals at once, without equipment and in just a few minutes.

Warm-up: Jog in place for 1 min.

High-knee running Jumping jacks Squat jumps Split jump lunge Speed skaters Wall squat hold --Perform each exercise for one minute, taking no rest between exercises. Then, repeat the entire sequence once or twice more.

SHARE: How is everyone doing in their daily fitness routines? Runners? Weightlifters? Walkers or swimmers? We want to hear from you in the comments section below!

FEATURED WORKOUT JOURNALS: >> Eddie71: The man with the plan

>> PrayFit El Paso: Building team accountability

>> Tina Meinhardt: Back on the bike

PEYTON MANNING MOMENTS

September 30, 2010Read: Luke 9

"But Jesus said, 'You feed them.' They answered him saying, 'But we only have five loaves of bread and two fish, unless we go and buy food for all these people.'" --Luke 9:13

I've declared this week a Peyton Manning week. Of all the great things that Peyton is known for in the National Football League (NFL), changing the plays at the line of scrimmage is one of them. More often than not, he breaks the huddle, approaches the line and, based on what he sees in the defense, he yells out a different plan. He calls an audible and, in doing so, changes the game.

Now, for Peyton to be able to read the defense is a gift, no doubt. But I'm as impressed with how his offense adapts so quickly to his changing mind. One thing is for certain, you can't work with Peyton and expect routine. As for me? I'd prefer Peyton to simply remember what we agreed in the huddle; 'Just stick to the original plan, would ya?' I love my daily routine. I can deal with the expected.

You know, Jesus was known for calling a few audibles of his own. Like we see in today's passage, asking the impossible, he'd watch his disciples go from scratching their heads to rubbing their eyes. Maybe that's why Jesus so often asked where their faith was. I know He'd ask me the same. Can anyone relate? Anyone else having a week of unfamiliar routes and last-minute audibles? Anyone else rubbing their eyes yet?

--J.P.

MASTERING YOUR BODYWEIGHT How a simple increase in intensity can maximize your workouts

At Prayfit, we rely a lot on bodyweight exercises. In many of our weekly workouts, you'll see maybe a plyo-push up or a jump squat. Those moves are incredible for developing lean muscle. But I want to explain why. Take the plyo-push up for example. During the plyo-push up, you lower your chest toward the floor slowly, then you press yourself up as powerfully and explosively as possible in order to let your hands come off the floor. Some of you can even do clap push-ups, clapping your hands on each rep.

Well, there's a lot of science behind that simple move. See, during a typical push-up (and any standard rep on anything in the gym for that matter) we decelerate the move so that our hands remain in contact with the floor. Same thing with, say, the bench press. We decelerate the bar as we press up so the bar doesn't leave our hands. BUT, during plyo-push ups, we forget about deceleration and allow our hands to leave the floor. Doing so causes more fast-twitch muscle fibers to be utilized. Fast-twitch fibers are those muscle fibers most responsible for tone for the ladies and muscle mass for the guys. The explosive nature of the ply0s calls those fibers into play.

So the next time you see a jump squat or plyo-push up, you know why. AND, when you get too tired during any of those sets, simply resume the exercise with the standard version of that move and you'll help tighten and tone even more.

>> PARTNERS: Find out who's endorsed us and what people are saying about PrayFit at our Partners page.